August 22, 2020 – Masters Program

Mobility & Activation
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Walk (Left)
30 seconds of Banded Lateral Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Banded Forward Walk (Left)
20 seconds of Banded Forward Walk (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.

A.
Three sets, not for time, of:
Donkey Kicks x 6-8 reps*
Single Leg Thigh Taps x 12-20 reps**
L-Sit Hold x 45 seconds (accumulate time)

*May sub donkey kicks to box
**May sub single leg thigh taps on a box

B.
Every 3 minutes, for 15 minutes, complete (5 sets):
Back Squat x 4-5 reps @ 75-80%

C.
For time:
Row 1,000 meters
30 Cleans (Power or Squat)
50 Bar Facing Burpees over Barbell

35-54: 135/95 lbs
55+: 115 lbs/75 lbs

D.
One set of:
10 Tuck to V-Up Complexes

followed by…

One set of:
100 Hollow Body Bounces

followed by…

Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed

Additional Optional Running Endurance Session

Four sets of:
Run x 6 minutes
Rest 4 minutes

Goal is to be consistent in pace across all four sets.